PLAN: It contains just 4 exercises that should take about 3 minutes to complete 1 cycle. If time permits, do the cycle 3 times! It should only take about 10 minutes for 3 cycles.

Park further away from the entrance of buildings

For every hour of sitting, get up to walk for at least 2 minutes

Make short exercise sessions part of your morning/evening routine

Stand or walk while talking on the phone

Do house chores (washing dishes, cleaning closets, gardening, etc.)

Happy new month Accra! Be safe and ENJOY your days, but be sure to stay active! If you’re unable to do your usual exercise routine, don’t worry. It’s very common during this time of year, but be intentional about moving every day. Here are a few ways to add some movements to your day. Small movements throughout the day can add up to big improvements to your health. Have a super FitTastic month!

HOP AROUND

TARGET: TOTAL BODY

Get your mobile phone or any object the size of a phone. Place the item on the floor (in front of you) with at least two feet distance between you and the object. While maintaining the same distance, hop around the object. Hop to the right, front, left, then return to initial position. Repeat for 30 seconds. Optional: Once you mastered the move, try going faster for more cardio benefits! You can also replace the hop with steps.